A recent Women’s Health survey revealed that of all body parts, women are most insecure about their midsections! It’s widely known that abdominal fat (the internal kind that you can’t pinch with your fingers) is the most harmful kind and detrimental to our health, as it contributes to inflammation and can put strain on the heart. However, a large number of women still have unhealthy amounts of fat in their abdomen, even fit ones!
Here are some tips you can implement in your diet that will help reduce belly fat. Remember, you don’t need a perfect figure or six-pack abs to be healthy, but a few simple tips can help your stomach stay in good shape.
Focus on Adding Fiber To Your Diet
You don’t need to totally swear off carbs to achieve a flat stomach! Just focus on adding more fiber to your diet—this will help keep you full throughout the day and eliminate cravings for sugary and unhealthy snacks. Fibrous foods are also associated with good gut bacteria, the kind that promote healthy digestion, reduce bloating and keep everything moving smoothly.
Try eating nuts like almonds—they’re rich in fiber and will keep you full and satisfied.
Reach For The Weights! Resistance Training Is Key
Don’t rely on cardio training alone to reduce belly fat. Incorporating resistance training (3 days a week minimum) into your routine can help rev up your metabolism as you build more muscle. It can also help you burn more fat throughout the day, even when you’re sedentary. Include weighted exercises in your routine along with a cardio activity you enjoy—brisk walking, jogging, bicycling, etc.
Deliberately De-Stress Every Day
Stress can cause belly fat gain when your adrenal glands produce the “stress hormone” cortisol. High cortisol levels can increase your appetite and cause you to store more abdominal fat. Studies also show that women with larger waist sizes may produce more cortisol when faced with stress – this can increase the amount of fat located in the midsection. To decrease your stress levels, take time out in your day to do some activities you find enjoyable and relaxing—yoga and meditation are great options and very effective.
Get Your Sleep! Shoot For 7 Hours Per Night
All too often we forget that sleep is very important for many aspects of health, including weight management! Numerous studies show that women who don’t get enough hours of sleep per night tend to gain more weight, including belly fat. Women who sleep less than 5 hours per night are much more likely to experience weight gain in the midsection than those who get at least 7 hours or more per night. Set a sleeping schedule for yourself and stick to it! You’ll find it easier to shed unwanted pounds.
Changing your lifestyle is key to long-term success and loss of belly fat. Try implementing these tips to see the difference! Remember to consult your doctor or a medical professional before embarking upon a new diet or fitness routine.